Workout of the day

Team of 2 In a window of 25’ 20 RDs 100 sprint (1RD each) 20 RDs 10 Push-ups 10 Pistols 1 RD each then  ME Syncro Snatch @40/30kg      

20’ to find Max Hight of Box Jump 15’ AMRAP 7 Burpees 7 OHS @40/30kg 14 Pull-ups    

12’ EMOM 1 Squat Clean + 2 Front Squat @75%  12’ EMOM 5 Strict Dip + ME Swing @24/16kg Score: Swing    

F.T. Cap Time 25’ 100 mtr Run 1 C&J @95/62,5kg 200 mtr Run 2 C&J @82,5/55kg 400 mtr Run 4 C&J @75/50kg 800 mtr Run 8 C&J @67,5/45kg 1600 mtr Run 16 C&J @60/40kg    

20’ Practice Bar Muscle-up 4 RDs  1’ Bar Muscle-up  1’ Goblet Squat DB @20/15kg 1’ DB Snatch 1’ DB Step-up  1’ Rest    

20’ to find 3RM of DL ”Roaming Diane” 21-15-9 DL @102/70kg HS-Walk  Cap Time 10’

HERO WOD “TARA”   For Time Buy-In: 26 Burpees   Then 6 Rounds of: 19 Kettlebell Swings @24/16kg 20 Push-Ups 19 Goblet Squats @24/16kg   Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*   *Perform a penalty for each break or rest from Plank: – 1st Break: 3 Burpees – 2nd Break: 4 Burpees… Read more »

20’ AMRAP Team mate A Max u.b. Pul-ups A+B Syncro 10 OHS @40/30kg 10 Box Jump Team mate B  Max u.b. Pull-ups Score: Pull-ups  

21-15-9-15-21 Wall Ball HP Clean @50/35kg Bar Push-up Cap Time 18’    

5 Rounds For Load Complete 7 Unbroken Sets of following barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press